Sep 10, 2009

FRIDAY 090911

Whether we bring our enemies to justice or bring justice to our enemies, justice will be done.

George W. Bush, September 20, 2001


For time:

Run 1 mile
100 Pull-ups
200 Push-ups
300 Air Squats
Run 1 mile

Partition exercises as needed.

Compare to 090611.

Post time to comments.


Iron Major CrossFit Coordinator said...

Recommend doing this ala Cindy - 20 rounds of 5 pull-ups, 10 push-ups, and 15 squats.

Iron Major CrossFit Coordinator said...

Also, don't be intimidated by this. If you need to scale it! Go 50%, next time 75%, then the time after, as Rx'd.

Unless you are LTC Bernabe, then you should do the whole thing.

Sean said...

I'll do the whole thing (ala Cindy). Just may take a little while. Looking forward to it!

D E M said...

When it says for time, is that measured in minutes or days? That's a lot of stuff to do!

D_E_K said...

Does anyone have some pull up bands I can borrow!?

julie said...

47.35...complete but scaled the pull-ups, 1st 20 blue band- rest green. Here is a way- did this 4 times..
400m run
400m run
Then finished with the last 20PU, 40 PS and 100 AS.
Here is a link about will make you want to finish the workout

Brian said...

55:37 as Rx'd
The picture helped me get out of bed for this one.

RW said...

The 0530 crew was rocking this morning... Great job

30:58 as rxd

1 mile route = Start at side door of Gruber gym, run down the hill to Grant and take a right, run to Doniphan (road with Infantry barracks on north side and softball field on south side) and take a left, turn around when the parking spaces on your left stop (just before the chain link fence of the softball field), run back.

upty03 said...

40:07 as RX'ed...

Man, I hate posting after RW.

Good luck afternoon crew...only supposed to be 85 today!

Michael said...

As RX'd this AM = 38:44

Nice work Ryan.

J. Bell said...

As Rx'ed 40:05. That was a hell of a workout. I tried to get under the 40 minute mark, but just didn't have it at the end. Good to do a long one every now and again.

Chris, Meg, and Patrick Smith said...

Last time I did 1/4 of it, this time scaled to 1/2, in the spirit of Cindy (5/10/15). Used green band. Last 1/2 mile sucked, would have definately been better and faster with the gang, rather than the little old men and women at the YMCA watching. :) 34:20 with some down time waiting for the pullup bar.

Phil B said...

As Rx'd, but sub'd 1600m row for each mile. For the record, the 2ne 1600m row was absolutely awful.

38:46 (PR)

Sebastian said...

As required..... but used bands for assistance with the pull ups...around an hour

B_A said...

AFPFT this a.m.,let the jokes begin
1.5m/11:22, 50 pushup/1min
50 crunches/1min

1hr break

scaled 60%, paritioned 10/20/30/400m; kipping to jumping pulls on 5th rnd, knees on ground PU 6th, AS felt good - 56:27

Max said...

I totally crashed and burned on this one. Did it down at the airfield - hands are shredded from the crappy pull-up bars. It was hot out. Overall sucked.

43:10 as Rxd

D E M said...

Scaled to 50% on PU,PS,AS
Utilized band for PU

Brian said...

CFE WOD: (This felt great after MURPH by the way)
4x5k w/ 5 min recovery
Goal: NTE 90 sec delta between fastest and slowest.
Delta: 1:08

Very happy w/ that.

Gary said...

The pizza for lunch seemed like a good idea until "Murph".

46:15 and it was all I could do to keep from meeting Pukey the Clown.

Painful. I hope I do better next time.

Nick said...

Murph kicked my booty all over the gym.. then drug me outside and kicked my booty some more.

AS Rx'd except I did the 20 rounds of 5, 10 , and 15 as suggested..


upty03 said...

Great work everyone...Murph is a nasty one.

Would just like to take a minute and thank everyone for posting times, comments, tips, etc. It is nice to see a jump in the last couple of weeks from 3-6 posts to over 20 each day.

Dave links our WODs to the last time we did it, so that keeps you from having to keep a book. It is a great way to see how you did and comments you made the last time...again, thanks.

Remember, you gotta start WILL get easier. (Well, a little easier!)

Sean said...

Partitioned ala Cindy, No assist for first 8 rounds of pullups, then orange and blue band for remainder. Mile = 4 laps around Gruber track. 38:29. Great way to start the day!

Wayne L said...

dear god, i thought i was going to die.
had to quit after doing 70 p/u, 140 p/s and 210 a/s although i did finish out both miles